The Kris Gethin DTP Training to Burn Fat and Build Muscle

Kris Gethin’s Overview Of DTP Training!

The Dramatic Transformation Principle is a training system I devised which has been used by over 150 Million people worldwide. By combining high and low rep ranges, DTP produces fast results, accelerating fat loss and muscle growth. In this exclusive HealthKart article I’m going to explain exactly how DTP works.

What Is DTP?

DTP uses a pyramid formation to include high, moderate and low rep ranges. Below you will find a sample workout to demonstrate DTP:

DTP is very simple in terms of application; only one exercise is required to complete the entire pyramid, making it perfect for use in busy gyms. Using compound exercises are best with DTP because it produces more muscle fiber recruitment and higher calorie consumption. Sometimes one exercise can be used for the first portion of the DTP pyramid and another exercise for the second half. Another common application of DTP is to “super set” antagonistic muscle groups. To demonstrate how this would work using arms as an example perform bicep curls and tricep pushdowns with no rest in between, for each rep range of the DTP pyramid. There is also DTPXtreme, a variant which uses marginally lower rep ranges whilst still following a pyramid scheme – this will be demonstrated in the sample workouts provided below.

Rest intervals increase as the rep ranges decrease. Higher rep ranges target slow twitch muscle fibers and the aerobic energy system which recover relatively quickly. This means that rest intervals are shorter in the higher rep ranges, as illustrated below:

50 reps – 45 seconds
40 reps – 60 seconds
30 reps – 90 seconds 

Using 20, 10 and 5 rep sets means that type 2a and 2b fast twitch muscle fibers are now working more instead of the type 1 slow twitch muscle fibers. It also means the sets become more anaerobic which require extended rest intervals to sustain performance. For the lower rep sets the rest intervals progress to:

20 reps – 120 seconds
10 reps – 180 seconds
5 reps – 240 seconds 

DTP follows a very clear systematic approach to transforming the appearance of the physique. With the overview complete, allow me to explain how this all works.

How Does DTP Help Build Muscle?

1) Myofibrillar hypertrophy 

2) Sarcoplasmic hypertrophy 

Fascia Stretching: 

Cell Swelling: 

The rubbing together of actin and myosin filaments produce hypertrophy, but so does cell swelling. By heightening the amount of sarcoplasm in the muscle cell it creates more volume, which DTP is particularly good at doing with the higher repetition sets. Muscles appear fuller after using DTP because of the cell swelling effect, not only whilst pumped during the workout. This is partly why I developed PRE-KAGED and IN-KAGED by KAGED MUSCLE – to facilitate this pump and keep it through the entire workout.

Full Spectrum Muscle Fiber Training:

The evolution of man means that some muscle groups are more highly populated with specific muscle fiber types over another. The quads are typically more suited to explosive exercise such as sprinting because they have more type 2a and 2b fast twitch muscle fibers. The deltoids are built for sustainable energy regeneration so they are populated with more type 1 slow twitch muscle fibers.
DTP exposes every muscle to a full spectrum of training thresholds so no opportunity for growth is missed. Some fibers will be more responsive to a specific rep range, but by comprehensively training each muscle across every range growth can happen quicker.

How Does DTP Help Burn Fat?

Burning fat quickly requires two things:

1) Calorie controlled diet

2) Elevated calorie usage via training 

1. The combination of high and low repetition ranges means DTP is extremely glycolytic. The body has to spend a lot more fuel than usual between sets replenishing ATP production ready for the next set to sustain performance. ATP is the currency muscle expends in order to perform.
2. DTP produces a lot more lactic acid than conventional weight training which creates a substantial oxygen deficit. The oxygen deficit leads to an accumulation of lactic acid in the muscle. This must be replenished with oxygenated blood! During the process where lactic acid is removed from the muscle net calorie expenditure increases dramatically, supporting fat loss.
3. DTP elevates fat oxidization by training large percentages of muscle mass across a broad range of repetitions. As this happens more large fat lipids are broken down into triglycerides which become expendable sources of energy.
4. The aftermath of DTP training is that the body becomes more insulin sensitive. The intensity from DTP heightens the amount of glute-4 proteins in the blood which act as glucose transporters making it more capable of burning carbohydrates.

Try DTP!

Wide Stance Leg Press: 

Chest

Chest Press Machine:

Pec-Dec:

Back

Seated Cable Rows: 

Narrow Grip Pulldowns:

Shoulders & Calves

Upright Rows:

Shoulder Press Machine:

Standing Calf Raises:

Seated Calf Raises: 

Arms

Cable Pushdowns & Cable Curls Super Set:

Overhead Cable Extensions & Overhead Cable Curls Super Set :

The back and chest workouts use DTPXtreme where the rep ranges are marginally lower. The purpose for this is to prevent the grip (forearm muscles) and shoulder joint from becoming a prohibitive factor due to fatigue. By using DTPXtreme for chest and back all of the aforementioned benefits remain, whilst avoiding the obvious limiting factors impinged grip strength can cause on training intensity.
The arm workout uses the super set formation described at the beginning of the article, demonstrating how this works. This is particularly useful for smaller muscle groups such as arms where recovery shouldn’t be so demanding because there is less tissue to replenish with oxygenated blood.

DTP has helped millions of people drastically change their appearance in a short period of time, there is no questioning its potency. Using this article as a guide my recommendation is to apply DTP immediately.